DIABETIC FRIENDLY THANKSGIVING APPETIZERS FOR WORLD DIABETES DAY
As we celebrate World Diabetes Day, it’s a great time to focus on the importance of healthy eating—especially with the holidays fast approaching. With one in ten people living with Type 2 diabetes and over one in three considered pre-diabetic, maintaining balanced blood sugar levels is crucial. The good news is that you can still enjoy delicious holiday foods while keeping your blood sugar in check!
If you’re looking for Thanksgiving appetizers that are both tasty and blood sugar-friendly, I’ve got you covered. These options are low-glycemic, meaning they won’t spike your blood sugar and are perfect for anyone, whether you’re managing diabetes, pre-diabetes, or simply want to eat healthier. Plus, they’re high in fiber and protein—two important factors for stabilizing blood sugar.
Here are three diabetic-friendly appetizers that are sure to be a hit at your Thanksgiving table:
Shrimp ceviche
1. SHRIMP CEVICHE
This refreshing dip is a great way to combine protein and non-starchy vegetables, which are key for managing blood sugar. The shrimp adds an anti-inflammatory, high-protein punch, while the veggies (like bell peppers and celery) act as crunchy chips to keep things light and blood-sugar-friendly.
Ingredients:
- 1 lb cooked shrimp, peeled and chopped
- 1 cup diced tomatoes
- 1/2 cup diced red onion
- 1/2 cup diced cucumber
- 1/4 cup chopped cilantro
- 1 tbsp lime juice
- Chili lime seasoning like Tajin to taste
- Optional: Non-starchy veggies like celery or bell pepper strips in place of tortilla chips
Instructions:
1. In a mixing bowl, combine the shrimp, diced tomatoes, red onion, bell peppers, cucumber, and cilantro.
2. Add lime juice, salt, and pepper, and mix to combine.
3. Serve chilled with non-starchy veggie "chips" like bell pepper strips or celery, or opt for whole-grain or corn chips if preferred.
Deviled eggs with olive oil mayo
2. DEVILED EGGS WITH OLIVE OIL MAYO
Deviled eggs are a classic, and they’re super easy to make diabetic-friendly by swapping out regular mayo for olive oil mayo or Greek yogurt. These eggs are packed with protein, and the olive oil mayo is a healthier, anti-inflammatory choice. If you want to get extra creative, you can even swap the mayo entirely for mashed avocado to give it a guacamole twist.
Ingredients:
- 6 large eggs
- 3 tbsp olive oil mayo (or Greek yogurt or mashed avocado)
- 1 tsp Dijon mustard
- Salt and pepper to taste
- Optional: 1 tbsp sweet pickle relish
- Paprika for garnish
**Instructions:**
1. Hard boil the eggs by placing them in a saucepan, covering with water, and bringing to a boil. Once boiling, cover the pan and remove from heat. Let sit for 10 minutes, then cool in ice water.
2. Peel the eggs and slice them in half. Scoop out the yolks and place in a bowl.
3. Mash the yolks with olive oil mayo (or Greek yogurt/avocado), mustard, salt, and pepper until smooth.
4. Spoon the yolk mixture back into the egg whites and garnish with paprika if desired.
5. Serve chilled.
Chicken nuggets with cottage cheese dressing
3. AIR FRYER CHICKEN NUGGETS WITH COTTAGE CHEESE RANCH DIP
Who doesn’t love chicken nuggets? The good news is you can enjoy them without the guilt. These air fryer nuggets are lower in fat and calories than traditional fried nuggets, and they’re still high in protein. Paired with a high-protein cottage cheese ranch dip, they make the perfect holiday appetizer for everyone.
For the Chicken Nuggets:
- 1 lb ground chicken
- 1/2 cup all purpose flour
- 1/2 cup italian bread crumbs
- 1/4 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
- 1 egg, beaten
- Olive oil spray (for air frying)
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a shallow dish, mix the all purpose flour, breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
3. Dip each chicken piece into the beaten egg, then coat in the flour mixture.
4. Spray the air fryer basket with olive oil and arrange the chicken nuggets in a single layer.
5. Air fry for 8-10 minutes, flipping halfway through, until golden brown and crispy.
For the Cottage Cheese Ranch Dip:
- 1 cup cottage cheese
- 1/2 ranch seasoning packet
- 1-2 tbsp milk (to thin, if desired)
Instructions:
1. In a food processor, proccess the cottage cheese to get rid of the curds. You can also do this with an immersion blender in a bowl.
2. Add ranch seasoning and add milk a little at a time to achieve your desired consistency—thicker for a dip or thinner for a dressing-like texture.
3. Serve alongside the chicken nuggets for dipping.
Why These Recipes Are Diabetic-Friendly:
- Low Glycemic: These recipes are designed to prevent blood sugar spikes by using low-glycemic ingredients. The combination of high-fiber vegetables and lean proteins helps to stabilize blood sugar levels.
- High Protein: Protein helps slow the absorption of sugar into the bloodstream, making these appetizers ideal for managing blood sugar.
- Anti-Inflammatory Ingredients: By incorporating olive oil mayo, cottage cheese, and lean proteins like shrimp and chicken, these dishes reduce inflammation, which is especially important for those with Type 2 diabetes.
These appetizers aren’t just for people with diabetes—they’re great for anyone looking to eat a little healthier this holiday season! Whether you're managing blood sugar or just trying to maintain a balanced diet, these options are sure to please your guests without compromising on taste.
Have a question or topic you’d like me to cover? Feel free to reach out by email at pressreleases@ktbs.com, and you might see your inquiry in Courtney’s Kitchen on KTBS. Happy cooking!
